Start your day the Mediterranean way with this vibrant Mediterranean egg wrap. Packed with fluffy scrambled eggs, crisp spinach, juicy tomatoes, tangy feta, and briny olives, every bite bursts with fresh flavors and wholesome goodness. This easy egg wrap tortilla is perfect for busy mornings, quick lunches, or post-workout fuel. Ready in under 20 minutes, it’s a healthy Mediterranean breakfast wrap that keeps you full and energized.
| Info | Details |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 8 minutes |
| Total Time | 18 minutes |
| Servings | 2 wraps |
| Calories | ~380 calories per wrap |
Ingredients
- 4 large eggs
- 2 cups (60 g) baby spinach, roughly chopped
- 1/2 cup (75 g) cherry tomatoes, halved
- 1/3 cup (50 g) roasted red peppers, sliced (from a jar, drained)
- 1/4 cup (30 g) crumbled feta cheese
- 1/4 cup (35 g) kalamata olives, pitted and sliced
- 1 tablespoon olive oil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Juice of 1/2 lemon (about 1 tablespoon)
- Salt and black pepper to taste
- 2 large whole wheat tortillas (8-10 inches / 20-25 cm)
Instructions
- Prepare your ingredients. Whisk the eggs in a bowl with garlic powder, oregano, a pinch of salt, and black pepper until well combined. Set aside.
- Heat olive oil in a medium nonstick skillet over medium heat. Add the chopped spinach and cook for 1-2 minutes until it starts to wilt.
- Toss in the cherry tomatoes and roasted red peppers. Stir for another 1-2 minutes until the vegetables soften slightly and release their juices.
- Pour the whisked eggs into the skillet. Gently stir with a spatula, cooking for 3-4 minutes until the eggs are softly scrambled and just set. Avoid overcooking to keep them tender and moist.
- Remove from the heat and squeeze the fresh lemon juice over the eggs. Stir gently to combine for a bright, zesty flavor.
- Warm the tortillas. Place each tortilla in the microwave for 10-15 seconds or heat in a dry skillet for 20 seconds per side until soft and pliable.
- Assemble the wraps. Divide the egg mixture evenly between the two tortillas. Sprinkle crumbled feta and sliced kalamata olives on top.
- Fold the bottom of the tortilla up, then fold in the sides and roll tightly to enclose the filling. Cut in half diagonally if desired.
- Serve immediately while warm and enjoy your delicious Mediterranean Egg Wrap!
Expert Tips (The ‘Secret’ Sauce)
Warm your tortillas first. A quick heat makes them flexible and prevents cracking when rolling. Cook eggs gently. Soft scrambled eggs stay moist and won’t make the wrap soggy. Drain jarred ingredients well. Pat roasted peppers and olives with paper towels to remove excess liquid. Add lemon at the end. A fresh squeeze brightens flavors without making the filling watery.
Variations
For extra protein, add grilled chicken strips or chickpeas. Make it spicy by mixing in red pepper flakes or a dash of harissa for a Middle Eastern egg wrap twist.
Storage Advice
These Mediterranean Egg Wraps taste best fresh. If you have leftovers, wrap them tightly in foil or plastic and store them in the refrigerator for up to 2 days. Reheat in a skillet over medium heat for 2-3 minutes or microwave for 45-60 seconds until warm. Avoid freezing as the texture may change.
Frequently Asked Questions
What are Mediterranean egg wrap calories?
Each wrap has about 380 calories, depending on exact ingredients. It’s a balanced, high-protein breakfast with healthy fats from olive oil and feta, perfect for staying full longer.
Can I make this Mediterranean egg wrap recipe ahead of time?
Yes! Prepare the egg and vegetable filling up to 2 days ahead and keep it refrigerated in an airtight container. Warm it slightly before assembling fresh tortillas so the wrap stays nice and crisp.
What makes this different from a regular egg wrap tortilla?
The fresh Mediterranean twist — tangy feta, briny kalamata olives, roasted red peppers, and a bright squeeze of lemon — turns a basic egg tortilla wrap into a flavorful, vibrant, and healthy Mediterranean breakfast wrap everyone loves.